Durum wheat vs Rice noodles: Difference, Benefits, More
Durum wheat and rice noodles belong to the grains food group, one of the staple food groups for people on a plant-based diet.
Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.
They also provide a small amount of protein and healthy fats.
However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.
This article will thoroughly compare durum wheat and rice noodles and help you learn more about their similarities and differences.
Durum wheat (Triticum durum) is a type of wheat that is known for its high protein and gluten content.
It is a good source of carbohydrates, protein, and small amounts of vitamins and minerals like iron, zinc, and B-vitamins. It is also rich in antioxidants and essential amino acids, making it a valuable food for vegetarians and vegans.
Durum wheat is commonly used in the production of pasta and couscous and also in traditional dishes like semolina porridge and bread. It is also used in some breakfast cereals and snacks. The high gluten content of durum wheat gives pasta and other products made from it a distinct texture and yellow color due to the presence of carotenoids in the wheat endosperm.
Durum wheat is gluten-rich. Thus, it is unsuitable for people with gluten sensitivities or celiac disease. It can be enjoyed as a balanced diet, combined with vegetables, lean protein sources, and healthy fats.
Durum wheat is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).
It also contains a good amount of Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin), and Vitamin E.
Rice noodles (Oryza sativa) are a type of pasta made from rice flour and water and are commonly used in many Asian cuisines such as Chinese, Thai, and Vietnamese.
They are a good source of carbohydrates, small amounts of protein and fibers. They are gluten-free and easy to digest, making them a great option for people with gluten sensitivities or celiac disease.
Rice noodles can be used in various dishes such as soups, stir-fries, and salads. They are often used in traditional Asian dishes like pho, pad Thai, and chow mein. They are also available in different widths and lengths and can be used in various ways to suit different dishes and preferences.
Rice noodles are considered a functional food, as they have been shown to positively impact health when consumed regularly as part of a balanced diet. They are also a sustainable crop, as they are easy to grow and have a low environmental impact.
Rice noodles is not an excellent source of any particular vitamin.
Durum wheat vs Rice noodles Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing durum wheat vs rice noodles.
This comparison will start by comparing the caloric value of durum wheat and rice noodles and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Durum wheat||Rice noodles|
|Energy||339 kcal||364 kcal|
|Carbs||71.1 g||80.2 g|
|Sugar||0 g||0.12 g|
|Fiber||3.4 g||1.6 g|
|Protein||13.7 g||5.95 g|
|Fat||2.47 g||0.56 g|
|Saturated Fat||0.454 g||0.153 g|
Durum wheat vs Rice noodles Calories
Most calories in grains come from carbs.
Comparing durum wheat vs rice noodles for weight loss, durum wheat is slightly lower in calories, with 339 calories per 100 grams, compared to 364 calories per 100 grams of rice noodles.
However, both durum wheat and rice noodles can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Durum wheat vs Rice noodles Protein
Grains and most grain products, including durum wheat and rice noodles, are important sources of plant-based protein.
However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.
That said, you can combine grains with legumes to get a complete protein.
Durum wheat offers around 57% more protein than rice noodles.
Durum wheat has 13.7 grams of protein per 100 grams, while rice noodles has 6 grams of protein per 100 grams.
Durum wheat vs Rice noodles Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in durum wheat and rice noodles.
The total amount of carbohydrates is around 11% higher in rice noodles than in durum wheat. It has 80.2 grams per 100 grams, compared to 71.1 grams in durum wheat.
There’s less sugar in durum wheat than in rice noodles, 100% precisely.
That said, 100 grams of durum wheat contains 0 grams of sugar, while the same amount of rice noodles contains 0.1 grams.
Lastly, let’s take a look at the dietary fiber in durum wheat and rice noodles.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 3.4 grams of fiber per 100 grams, durum wheat is a better source of fiber than rice noodles which durum wheat offers 1.6 grams per 100 gram portion.
Durum wheat vs Rice noodles Fats
Like most other grains, durum wheat and rice noodles are low in fat.
Fats in durum wheat and rice noodles are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in durum wheat and rice noodles:
- Durum wheat: 2.5 grams per 100 grams
- Rice noodles: 0.6 per 100 grams
Speaking of saturated fats, rice noodles is 60% lower in saturated fats.
Rice noodles and durum wheat contain 0.2 grams and 0.5 grams of saturated fat per 100 grams, respectively.
Durum wheat vs Rice noodles Vitamins Content
This section will discuss the vitamin content of durum wheat and rice noodles.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
However, rice noodles has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
Durum wheat and rice noodles contain the same amount of vitamin A, vitamin C, vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins durum wheat and rice noodles contain side by side, so you can easily compare them.
|Durum wheat||Rice noodles|
|Vitamin B1 (Thiamine)||0.419 mg||0.031 mg|
|Vitamin B2 (Riboflavin)||0.121 mg||0.017 mg|
|Vitamin B3 (Niacin)||6.74 mg||0.221 mg|
|Vitamin B5 (Pantothenic acid)||0.935 mg||0.051 mg|
|Vitamin B6 (Pyroxidine)||0.419 mg||0.015 mg|
|Vitamin B9 (Folate)||43 µg||3 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.9 mg||0.11 mg|
|Vitamin K||0.9 µg||0|
Durum wheat vs Rice noodles Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the durum wheat and rice noodles comparison focuses on their mineral content.
Durum wheat is a better source of sodium than rice noodles.
On the other hand, rice noodles is a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc.
Durum wheat and rice noodles contain the same amount of fluoride.
Check out the table below to learn how durum wheat and rice noodles compare when it comes to mineral content.
|Durum wheat||Rice noodles|
|Calcium||34 mg||18 mg|
|Copper||0.553 mg||0.078 mg|
|Iron||3.52 mg||0.7 mg|
|Magnesium||144 mg||12 mg|
|Manganese||3.01 mg||0.498 mg|
|Phosphorus||508 mg||153 mg|
|Potassium||431 mg||30 mg|
|Selenium||89.4 µg||15.1 µg|
|Sodium||2 mg||182 mg|
|Zinc||4.16 mg||0.74 mg|
The Final Word
This article highlighted the similarities and differences between durum wheat and rice noodles.
Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.
Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.
They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.
Grains are also a staple food and an important source of food security in many parts of the world.
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- We cite relevant studies and trusted sources.
- It's regularly updated.
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